Calories burned calculator

Calories burned = MET × body weight (kg) × time (h). MET (Metabolic Equivalent of Task) measures activity intensity — the higher the MET, the more calories burned per unit of time.

At 75 kg and average running pace (MET=9): 9 × 75 × 1 = 675 kcal. A heavier runner or faster pace gives a higher result.

Football/soccer (MET=10) and running (MET=9) have the highest calorie burn. Yoga (MET=2.5) and walking (MET=3.5) burn significantly less.

Swimming has MET=8.0. At 75 kg for one hour you burn around 600 kcal — depending on stroke and intensity.

No — it calculates only calories burned during the activity itself. Total daily energy expenditure (TDEE) includes BMR and is higher.

MET (Metabolic Equivalent of Task) expresses how many times an activity increases energy expenditure compared to rest. Rest = 1 MET. Values come from the Ainsworth Compendium of Physical Activities.

Cycling has MET=7.5. At 75 kg for one hour: 7.5 × 75 × 1 = 562.5 kcal. Hilly terrain or higher speed increases the MET value.

Yoga (MET=2.5) burns fewer calories than cardio, but improves flexibility, strength and stress reduction. At 70 kg for one hour you burn around 175 kcal.

A deficit of 7,000 kcal corresponds to roughly 1 kg of body fat. A safe deficit is 300-500 kcal/day, giving 0.3-0.5 kg per week. Combine exercise with a balanced diet.

The result is an estimate — actual calorie burn depends on gender, age, fitness level, intensity and individual metabolism. The calculator provides general guidance, not a clinical measurement.